Staying hydrated is important for our health and well-being, but it doesn't take much to disturb our bodies' water balance. Water accounts for 60% of body weight in healthy adults with a typical BMI, and dehydration can occur if as little as 3% of that weight is lost due to water depletion.
In reality, water is a vital nutrient because going without it can be fatal in only a few days.
Water's many essential functions include regulating body temperature, helping digestion, maintaining skin supply, maintaining electrolyte balance and blood pressure, lubricating joints, fostering cell health, and supporting neurological and cardiac function.
Even so, drinking enough water can be a chore, and certain alternative drinks are high in sugar, which is bad for health. If someone has fallen behind on his/her hydration (or never drank a lot of water in the first place), now is the time to get back on track.
After all, it's just before summer, and as the temperature warms up, one will naturally get thirstier. Let's start with the obvious: how much water does our body require?
How Much Water to Drink a Day?
A half-gallon (64 ounces, or eight 8-ounce glasses) is recommended for adults. If someone is exercising or the weather is very hot, he/she may need more. It is also important to understand when it is necessary to increase water intake for your body.
Electrolytes are especially important if one is working out hard or if dehydration symptoms like headaches or lightheadedness have already set in. While everyone recognizes the value of staying hydrated, staying hydrated can be challenging at times.
If someone is in quest of looking for how to improve water absorption in the body. Don't worry; we've compiled a list of six tips that will help to super hydrate your body in a safe way.
1. Flavoured Water
With these refreshing, nutritious flavors, everyone can say goodbye to soda, juice, and bottled water. Having a number of flavors of this "spa water" in the fridge will encourage people to drink more water.
These aren't sweet waters, so if that's what one is looking for, people will be disappointed. This is water that has been blended with subtle flavors. Water with a hint of something different. A tiny little bit of flavor, not an explosion, and little or no sweetness.
If someone doesn't like the taste of water or just needs a little extra motivation to drink more, this is the drink for those. They're also incredibly refreshing. People have lots of options, but one safe alternative is to use an affordable fruit-infuser water bottle.
Cucumber-lime, lemon, and strawberry-kiwi are all common fruit combinations to use in an infuser container. People can, however, use any combination of fruits that they want.
2. Vegetable Juices
Vegetable juices are a good alternative to infused or flavored water if anyone doesn't like them. When it comes to shaking up the hydration plan, vegetable juices (without added sugars) are a great option if someone is looking to stay hydrated without drinking water then opt for potentially a better option than fruit juices.
Which contain natural sugars that reach the bloodstream easily after being stripped of their fiber throughout juicing. If liquefied vegetables aren't a thing, eating water-dense veggies like cucumbers, bell peppers, lettuce, and celery will help to stay hydrated.
3. Ice Tea
Tea is hydrating and antioxidant-rich, whether one brew it with fresh leaves (like mint) steeped in hot water or a bag of herbal, black, or green tea. Although hot tea will suffice, it is easier to drink more ounces of iced tea than it is to consume hot tea.
Try, avoid the sweetener, and stay away from these particular iced teas, which do more harm than good.
4. Set a Daily Goal
Setting a daily water intake target will make everyone drink more water if their water intake has little to do with taste and they have no idea how much they have been drinking.
Simply setting a goal will motivate and increase the chances of making long-term positive changes. To be successful, goals must be SMART, which means specific, measurable, achievable, realistic, and most importantly, time-bound.
For example, one SMART water consumption target may be to consume 960 ml of water per day. It can also be beneficial to keep track of success, which will keep everyone motivated to reach the target — and make it a habit.
5. Set Reminders
People may also use an app or the alarm on their smartphone or smartwatch which will alert them to drink more water.
For example, set a reminder every 30 minutes to take a few sips of water, or every hour to finish drinking the current glass of water and refill it.
These reminders can help to drink more water, particularly if someone has trouble remembering or is too busy to drink.
6. Always Carry a Reusable Water Bottle
People will drink more water by carrying a water bottle during the day. One can conveniently drink water in any environment when she/he has a reusable water bottle, whether they are running errands, traveling, or at home, work, or school.
Having a water bottle on hand will act as a visual reminder to drink more water. Mankind will be reminded to drink more if they keep the bottle on their desk or table. Furthermore, it is more environmentally friendly than using single-use plastic water bottles.
How to drink water correctly?
Sitting down with a glass of water and sipping it sip by sip is the proper method to drink water. A person should drink at least 2-3 liters of water per day. It is preferable to drink room temperature water rather than really cold water.
Drinking water right when you wake up in the morning will help jumpstart your metabolism. To prevent dehydration, drink one glass of water 30 minutes before a meal.
Drinking too soon before or after a meal will dilute the digestive juices, so be careful. After a meal, drink water for an hour to allow the body to absorb the nutrients.
Along with that, there are several advantages to drinking water before bed. Doing so too close tonight can disrupt your sleep cycle and harm your heart.
To avoid dehydration and excessive water intake at night, drink adequate water throughout the day.
How to stay hydrated without drinking water?
Staying hydrated is most important for overall health and it is especially important to stay hydrated during the hotter months of summer. If you can’t stand to drink plain water, there are plenty of foods that can help you to stay hydrated.
There are a few of the most hydrating foods including cucumbers, cantaloupe watermelon, tomato, cabbage, spinach, yogurt, apples, grapes, oranges, carrots, broccoli (cooked), and bananas. Always include veggies and fruits on your plate.
One can use any or all of these suggestions, just remember that the procedure is less important than the outcome. Always Stay Hydrated!